The best exercises for the back muscles

back muscles

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Proper training of the back  muscles should take into account the individual features of the body structure and training experience of the person, however in practice it all comes down to a triplet or four of popular exercises that are repeated from time to time. To quickly and effectively increase your back, both in width and thickness, you need to find the best exercises for yourself, and today we’ll tell you how.



How to choose?

There is no best exercise for the back for everyone. It all depends on the structure of your body, from the places of fixing the latissimus muscles, the length of the hands and other things. Therefore, if someone talks about the effectiveness of one exercise, in practice it may be zero for you. So how do you find the best exercise for yourself?

A good exercise stands out as follows:

  • You are comfortable doing the exercise;
  • You see progress when adding it to the training program;
  • You feel the work of the target muscles well, even with a small working weight;
  • You gradually increase the weight of the weights while maintaining the correct technique of execution.


pump up back
Strong back muscles


List of the best exercises for the back


One of the best movements for the back, however as it often happens the devil is in small things. Conditionally consider the exercise as a tool to increase the width of the back, rather than its thickness. Suitable for beginners and experienced athletes. To determine how much pull-ups fit your physique, it’s enough to analyze your growth. High growth and pull-ups – a good combination for the expansion of the silhouette. People below the pull will not give the desired width.

See also: Increase the intensity of training for a set of muscle mass

The key nuance of the right technique is the bending of the chest. Everyone is trying to hold his chin to the crossbar, but it was necessary in the army, and not in fitness. Our task with you is to keep the shoulder blades and mentally touch the crossbar with the upper chest area. Focus on the movement of the elbows. They should almost touch the body, and move to the plane behind you.


back muscles
Pull-ups for back muscles


The width of the grip does not play a key role. We recommend using the placement of hands at which the angle between them is approximately equal to 90 degrees. Too much grip will make the exercise uncomfortable, and too narrow – will not allow the muscles of the back to contract by 100%.

Tip: bend your knees, and cross them in the calf area. This will simplify the movement and reduce the swing. So it will be easier to pull up to the crossbar with your chest, not your chin. Mentally imagine that you are doing a reverse pullover. So focus on the basic movement will be easier. Another psychological lyfhak – craving crossbar to itself. Most people imagine how they pull themselves to a horizontal bar. Apply the return reception. Simulate vertical thrust. Pull the crossbar toward you.


Often this exercise can be seen in the TOP sheet of movements for the muscles of the back. In practice, the same exercise for the muscles of the legs. The back here only helps to restrain burdens. The deadlift is an excellent load for the trapeze. With an ideal technique with retraction of the elbows back, extensors of the back can be developed well, and even a little broadest, but even so, the lion’s share of the load falls on the muscles of the legs.

It is unknown where the stereotype about the positioning of the deadlift as an exercise for the back took. The fact remains that the back is only an assistant for keeping weight. Lifting weights is done at the expense of the feet, so they take the entire load.


pump up back
Deadlift to pump back


However, we should not discount the deadlift. For thin newcomers who want to gain muscle mass – it will be a real salvation. Here you can take a large total tonnage load. After all, you have both back muscles and leg musculature. In addition, without the growth of the leg muscles, there will be no growth in other muscles, because the legs are 2/3 of the whole mass of a person.

Thus, the problem of beginners in the insufficient volume of the load is solved with the help of one exercise. That is, deadlift can be considered as the best exercise for the back if we are talking about beginners with a small body weight.

Thrust rod rod in slope

Excellent exercise for the muscles of the back, you can do this exercise at home. There is no side load on other muscles, which allows you to accentuate your back muscles. The only problem is an uncomfortable starting position, in which it is very difficult to hold a heavy weight. For this reason, many newcomers refuse from rod pulling, because an incorrect start position can lead to spinal injuries.

There is a simple solution – do not tilt the torso too much forward, thus turning the exercise into Yates’s pull. The bar should be taken with a back grip (palms look at you and upwards). The inclination of the hull in the range from 65 to 80 degrees is more than enough in this version of traction.

Tip: do not think about bending your hands. Focus your attention on leading the elbows beyond the plane behind you. Tear off the blades and activate the trapezium. Your task is not just to tighten the bar to your waist, but to keep your elbows as far back as possible and thereby reduce your back muscles.


Thrust rod rod in slope
Thrust rod rod in slope for strong back


If you get tired of the biceps, try not to unbend your hands to the end. In this case, it is important at the lowest point of the trajectory to take the elbows away from the body. That is, lower the bar as low as possible, but do not straighten the arms, keeping a small angle in the elbows. This will remove unnecessary load from the biceps, but at the same time save the tonnage load for the musculature of the back.


There is no need to perform 6-8 exercises for the muscles of the back. Enough even a couple of movements. The main thing is to find the right one for you. The best exercise for the back is not finding the reading article, it needs to be looked for in a practical way, comparing the sensation and analyzing the load.

Try to include vertical and horizontal movement in the training program. For example, pulling and pulling the block to the belt, sitting in the simulator, or similar thrust in the hammer. But still, beginners recommend learning how to do the three above exercises. This is a kind of basic basis, after which you can begin to master other movements. You can not properly draw traction in the simulator, not knowing how to do it with free weight.